Vitamins and Minerals:
Vitamin A: Good for: Eyesight, growth, appetite and taste.
Sources: Liver, cod liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products and yellow fruits.
Vitamin B1: Good for: Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.
Sources: Liver, yeast, egg yolk, cereal, red meat,nuts and wheatgerm.
Vitamin B2: Good for: Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrates.
Sources: Milk, liver, yeast, cheese, green leafy vegetables, fish.
Vitamin B6: Good for Preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate.
Sources: Fish, bananas, chicken, pork, wholegrains and dried beans.
Vitamin B1: Good for Making red blood and the formation of the nerves.
Sources: Eggs, shellfish, poultry, meat,liver, milk, cheese and fortified cereal.
Vitamin C: Good for: Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy.
Sources: Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables and peppers.
Vitamin D: Good for: Strong bones and teeth.
Sources: Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod liver oil, sardines, herring, salmon, tuna, milk and milk products.
Vitamin E: Good for: Fighting toxins – vitamin E is a powerful antioxidant.
Sources: Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products and eggs.
Folic acid: Good for: Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.
Sources: Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat and green leafy vegetables.
Mineral Calcium: Good for: Strong bones and teeth, nerve function, muscle contraction, blood clotting.
Sources: Milk, cheese, butter, yoghurt and green leafy vegetables.
Mineral Iron: Good for: Red blood cells and muscle function, white blood cells and the immune system.
Sources: Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat.
Mineral Magnesium: Good for: Converting energy from food, cell repair, building strong bones, teeth and muscles and regulating body temperature.
Sources: Green leafy vegetables, wholegrains and nuts.
Mineral Zinc:[/b] Good for: Immune system, the breakdown of protein, fat and carbohydrate.
Sources: Meat, shellfish, milk brown rice and wholegrains.
